Monday, October 14th

CROSSFIT 

Skill:

10 minutes of Handstand work

WOD:

17 minute AMRAP of...

5 Complexes: Squat Clean + Rt leg Lunge + Lt Leg Lunge (65/95),  CRX: (75/115)
10 HSPUs  CRX: Strict HSPU's
15 V-ups

ON-RAMP

Skills:

Clean & Jerk
Toes 2 Bar
Box Jumps

WOD:

8 minute AMRAP of...

8 Hang Clean & Jerks
8 Toes 2 Bar
8 Box Jumps

Tuesday, October 15th

CROSSFIT

Strength:

Overhead Squat (5-3-1) @ 75%, 85%, 95% of 1RM

WOD:

7 Rounds for time...

7 Ring Dips
7 Power Snatch (65/95),   CRX: (95/135)
7 Burpee Box Jumps (20/24),   CRX: (24/28) * Men use 45# plate on 24" Box.

OLY

With Barbell Only 

(x3) Strict Press, Push Press, Push Jerk & Split Jerk

(x3) Clean Pull: From mid-thigh, above knee & below knee

(x3) Clean High Pull: From mid-thigh, above knee & below knee

(x3) Power Clean: From mid-thigh, above knee & below knee

Then @ 50% 1RM,

(x3) Clean: from mid-thigh received in 1/4 squat

(x3) Clean: from above knee received in 1/2 squat 

(x5) complex: 1 Full Squat Clean + 2 Split Jerks 

Then @ 75% of 1RM,

(3x) Complex: 1st Pull with 2 second pause + Full Squat Clean 

(x3) Complex: Power Clean + 2 Front Squats + 1 Split Jerk

(x5) Full Squat Clean & Jerk 

Then @ 110% 1RM 

(x3) Clean Pull, Clean High Pull, 1st Pull with 2 second pause 

Wednesday, October 16th

CROSSFIT 

Strength:

Deadlift Deload (5-5-5) @ 60%, 65%, 70% of 1RM

'ASHLEY'S B-DAY WOD'

4 Rounds for time...
15 Toes 2 Bar
10 Heavy Clean & Jerk (95/135),   CRX: (115/155)
15 Pull Ups,   CRX: C2B Pull Ups
29 Double Unders

ON-RAMP

Skills:

Snatch
Push-ups
Sit-ups

WOD:

8 minute AMRAP of...
6 Hang Snatch
9 Push-ups
12 Sit-ups

Thursday, October 17th

CROSSFIT 

Skills: 

Tabata Ab Circuit 

Rest while setting up for WOD

WOD: 

4 Rounds for time..

8 Barbell Sumo High Pulls (65/95),   CRX: (75/115)

10 HR Push ups,   CRX: Deficit Push Ups using 45# Plates

12 One Arm KB Snatch, (Alt. Arm) (35/53)

OLY

With Barbell only, 

(x3) Snatch Pull: from hip, mid-thigh & above knee  

(x3) Snatch High Pull: from hip, mid-thigh & above knee 

(x3) Muscle Snatch: from hip, mid-thigh & above knee

(x3) Power Snatch: from hip, mid-thigh & above knee

(x5) Snatch Balance 

Then @ 50% 1RM, 

(x3) Snatch: from mid-thigh received in 1/4 squat 

(x3) Snatch: from above the knee received in 1/2 squat 

(x3) Snatch: from ground received in full squat 

(x5) Complex: 1 Power Snatch + 2 Overhead Squats 

Then @ 75% 1RM,

(x3) Complex: 1st Pull with 2 second pause + Power Snatch + OHS 

(x3) Full Squat Snatch with 2 second pause at bottom 

Then @ 110% 1RM,

(x3) Snatch Pull, Snatch High Pull, 1st Pull with 2 second pause 

Friday, October 18th

CROSSFIT 

Strength:

Find your 1RM Push Press

WOD:

"Death by Thrusters"
Ascending Thruster Ladder (65/95),   CRX: (75/115)
1st minute 1 thruster
2nd minute 2 thrusters
3rd minute 3 thrusters
Keep ascending in reps until you can't complete required reps in the minute.

One minute rest

Then...
EMOM 6 Burpee's until the last person fails on the thruster ladder. CRX: 8 Burpee's

ON-RAMP

Skills:

Front Squats
Burpees
Sumo Hi-Pulls (Barbell)

WOD:

3 Rounds for time..
8 Front Squats
12 Burpees
15 Sumo Hi-pulls (Barbell)

Saturday, October 19th

CROSSFIT 

TeamWOD

Monday, October 7th

CROSSFIT 

Strength:

Deadlift (5-3-1)
@ 75%, 85%, 95% of 1RM

WOD:

For time...

15-12-9-6-3
Front Squats (65/95)
Push-ups
Knees 2 Elbows

ON-RAMP

Skills:

Row
Air Squats
Pull-ups/Ring Rows
Dips (Ring/Paraletts)

WOD:

For time...
500 m Row
15-12-9
Air Squats
Pull-ups/Ring Rows
Dips (Ring/Paralettes)

Tuesday, October 8th

CROSSFIT 

Strength:

OHS (3-3-3)
@ 80%, 85%, 90% of 1RM

WOD:

17 min AMRAP of ....
5 Strict Pull-ups
10 Front Rack Lunges (45/75)
15 V-Ups

OLY

With Barbell only,
(x5) BNK Strict Press (clean grip)
(x5) BNK Snatch Grip Push Press
(x5) Snatch Balance
(3x5) OHS (rest 30 sec. b/t set with barbell on back)

(x3) Snatch Pull: from hip, from mid-thigh, from above knee
(x3) Snatch High Pull: from hip, from mid-thigh, from above knee
(x3) Muscle Snatch: from mid-thigh, above knee, below knee
(x3) Power Snatch: from mid-thigh, above knee, below knee

Then @ 50% 1RM,
(2x3) Complex: 1 Power Snatch + 2 OHS
(x3) Snatch: from mid-thigh received in 1/4 squat,
                    from above knee received in 1/2 squat,
                    from below knee received in full squat.
(x3) 1 Stop Snatch: 1st pull with pause, then explode into full squat snatch

Then @ 75% 1RM
(x5) Full Squat Snatch with 2 second pause at bottom.

Then @ 110% 1RM
(2x3) 1st Pull with 2 second pause above knee
(2x3) Snatch Pull
(2x3) Snatch High Pull

Wednesday, October 9th

CROSSFIT

Skills:

5 minutes of Double Unders Practice

Then:

3 Rounds for total reps/cal of...

2 min ME Cal Row
1 min Rest
2 min ME Slam Balls
1 min Rest
2 min ME Burpees
1 min Rest

ON-RAMP

Skills:

Deadlift
Med Ball Cleans
V-Ups

WOD:

4 Rounds for time...
6 Deadlifts (light weight)
9 Med Ball Cleans
12 V-Ups

Thursday, October 10th

CROSSFIT 

Strength:
Shoulder Press Deload (5-5-5)
@ 60%,65%, 70% of 1RM

WOD:

3 Rounds for time of...
400 M Run
7 Thrusters (65/95)
14 Box Jumps
21 Double Unders

OLY
With Barbell only:
(x5) Strict Press, Push Press, front squat with 2 sec. pause at bottom.
(x5) Power Clean: from mid-thigh, above knee, below knee.
(x5) Jerk Balance, On-toe Jerk Unders

Then with 50% 1RM:
(2x5) Roman Deadlift
(x3) Clean (full squat): from mid-thigh, above knee, ground.
(2x3) BNK Split Jerks
(x5) Complex: 1 Power Clean + 2 Front Squats + 1 Split Jerk.

Then @ 75% 1RM,
(2x5) Roman Deadlifts
(x5) Clean 1st Pulls, Clean Pulls, Clean High Pulls.
(x5) Pendlay Rows
(x5) Complex: 1st Pull with 2 second pause + Squat Clean + 2 Split Jerks.

Friday, October 11th

CROSSFIT

"Elizabeth"
For time....
21-15-9
Cleans (135/95)
Ring Dips

3 min rest then...

9-15-21
Ring Rows
Wall Balls (20/14)
*Record Elizabeth and total time

ON-RAMP

Skills:

Shoulder Progressions
Kettle Bell Swings
Wall Balls


WOD:

For time...
10-8-6-4-2 of
Push Press
Kettle Bell Swings
Wall Balls

Saturday, October 12th

CROSSFIT

Team- WOD